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Bench Dip (knees bent)

Bench Dip (knees bent)

The bench dip is a simple yet effective exercise that primarily targets the triceps, the muscles located on the back of your upper arms. This exercise can be performed using a sturdy bench or chair and is suitable for both home and gym workouts. To perform the bench dip with knees bent, begin by sitting on the edge of the bench or chair with your hands gripping the edge beside your hips. Walk your feet forward, bending your knees at a 90-degree angle, and position your heels on the ground. This will be your starting position. Lower your body by bending your elbows and allowing your hips to drop towards the ground. Keep your back close to the bench or chair as you lower yourself down. Aim to maintain a moderate pace while ensuring control and stability throughout the movement. Once you reach a comfortable and safe range of motion, press through your palms to raise your body back up to the starting position. Exhale as you straighten your arms and fully extend your elbows, feeling the contraction in your triceps. For an added challenge, you can place your feet on an elevated surface, such as another bench or step, to increase the difficulty and engage your triceps even more. Remember to listen to your body and gradually increase the intensity of your workouts to avoid overexertion or injury. Incorporate the bench dip (knees bent) into your upper-body strength training routine to strengthen and tone your triceps for improved arm definition and functional strength. Regularly performing this exercise, along with a well-rounded fitness plan, will help you progress towards your fitness goals.


  • Sit on the edge of a sturdy bench or step.
  • Place your hands next to your hips.
  • Slide your butt off the front of the bench, while keeping your legs bent at a 90-degree angle and your feet flat on the floor. This is your starting position.
  • With your arms straight, descend slowly by bending your elbows. Keep your body close to the bench and your elbows pointed backward.
  • Continue lowering your body until your upper arms are parallel to the ground. Inhale during this part of the movement.
  • Reverse the movement by pushing through your palms, extending your elbows, and returning to the starting position.
  • Exhale as you complete this portion of the exercise.
  • Repeat the movement for the recommended number of repetitions.

Tips & Tricks

  • Start with a proper warm-up to prepare your muscles and joints for the exercise.
  • Focus on maintaining proper form throughout the movement to target the intended muscle groups effectively.
  • Engage your core muscles by keeping your abs tight and maintaining good posture during the exercise.
  • Breathe properly by inhaling during the descent and exhaling during the ascent of the movement.
  • Use controlled and steady movements, avoiding any jerking or rapid motions.
  • Ensure your elbows are pointed backward and close to your body to engage the triceps muscles.
  • Gradually increase the difficulty of the exercise by adding weights or using an elevated surface for your feet.
  • Listen to your body and pay attention to any discomfort or pain. Modify the exercise if necessary.
  • Give yourself enough rest and recovery time between sets and workouts to avoid overtraining.
  • Adjust the exercise intensity according to your fitness level, gradually progressing as you become stronger and more comfortable.

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